Psych Yourself Up to Work Out

We’ve all been there. Those days when you’re just not quite in the mood to exercise. (Even knowing those calories burned are key for weight loss.)

Now that summer has finally arrived, here at Lose It! we’ve found the warmer temps and sunny skies encourage us to be active. However, like everyone else, there are times when it’s easier to come up with a host of reasons to NOT work out. (‘I want to catch the World Cup games’, ‘I have a lot of work to do!’, ‘Ahh, but it’s so much cooler here in the AC!’ Sound familiar?)

So, how do we motivate ourselves to lace up our sneakers even when we’re tempted to stay put? By adopting these strategies below. Try ‘em and let us know what you think!

Raj says: “There are some days when I come up with every excuse to not work out, I let things get me down or just feel overwhelmed. I watch this video or this video to help put me in a positive mindset, remind myself of how far I have come since I started and the adversity I have overcome. It helps me remember that at the end of the day if I know I gave it everything I had (no matter how small) then I have no regrets.”

Yamen says: “I have the audio of this “Be Great, Powerful Beyond Measure” clip in a gym playlist. I’ve been using it as motivation on and off for more than a year now. The voiceovers of Coach Carter, Mohammed Ali and Rocky are solid. And with words like, ‘Our deepest fear is that we are powerful beyond measure.’ I’m able to overcome any doubts I have before I start my workout.”

“When I’m feeling tired or am lacking motivation, I nix the “go hard or go home” attitude. Working out is NOT an all or nothing action! In those moments, I dedicate myself to trying something for ten minutes or ten reps: squats, push-ups, yoga…I even do reps with dumbbells (which always I keep in clear view). Inevitably, my ten minute workout turns into more than I anticipated. A few minutes in, I remember exercise GIVES me energy, and that energy is contagious! There is no need for a gym, equipment, or even an hour. At any given moment, I have everything I need to turn my mood around and move my body for the better.”

Tune into those songs that never fail to energize you:

My tip:

“One of my favorites is this Black Eyed Peas/Mary J. Blige mashup. It’s a song I used to hear in a spinning class that I used to go to every Monday at my old job. Now I’ve transitioned to doing most of my cardio on my own but I still keep this song at the ready. On days when I’m not feeling that jazzed about going out for a run, I tell myself to listen to it and then see how I feel. Typically it’s a no brainer after that. The fast tempo and uplifting lyrics help me shift my attitude from ‘I don’t feel like it’ thinking to ‘let’s do this!’. And out the door I go.”

Find your fun.

A favorite trick of Sarah, our nutrition & public health strategist:

“I think of my workouts as an excuse to get back into the activities I loved as a kid. I shoot some hoops while listening to my favorite upbeat music. Right now I’m loving this game: I aim to get 100 total baskets, “locking in” each 25-basket increment with a free throw (which usually takes me about 7 tries). And remember how fun it was to ride bikes as a kid. I do that too; dig out that old bike and go explore! Or play catch with somebody (it’s surprising how throwing hard can really get that heart rate up!). It just doesn’t feel like another tedious workout when I’m having fun outside!”

Make it simple:

Patrick, our vice president of marketing’s strategy:

“I always have my gym bag packed, even on days I’m not planning on going. That way if i’m thinking about it, there’s one less barrier to making it happen.”

And finally…log your workout!

Popular among the entire Lose It! team:

Logging your exercise session in Lose It! so your Lose It! friends see it and give you a “way to go!” or “keep it up!” is like the equivalent of getting a gold star at school when you were a kid. The extra calories that get added to your budget help too. Sure, it’s a small pat on the back, but getting that encouragement and support can help you keep that workout momentum going! Another reason to exercise? To earn points in a Lose It! challenge.

What are your favorite ways to get motivated to exercise? Let us know! Tweet us @loseit, leave a comment on our Facebook page.